Category Archives: Recipe Redux

One of my nutrition clients was just mentioning how much she loves the cauliflower oats I posted about on my Instagram page and thought I would share it with all of you. I know it sounds weird, but you really don’t taste the cauliflower at all and it majorly ups the volume! I also like to mix riced cauliflower (HERE’s how to make it…you can also buy it at Trader Joe’s) in with rice because again, it ups the volume you get to eat and you primarily taste the rice.

You can use different amounts based upon the macros you have available to you, but here is an example of how I like it:

INGREDIENTS

1/2c oats

1 1/2c water

2/3c riced cauliflower (I put it in raw)

1/3-1/2c egg whites (optional, but a great way to get more protein in)

I teamed-up withNuts.comin an attempt to make Halloween less scary for your waistline. Nuts.com has been working hard on their Healthy Snack Pageand I am happy to help spread the word.

Of course when you think of Nuts.com you think of nuts. One of the world’s best flavor combos in my opinion is PB and C. Who doesn’t love peanut butter and chocolate (other than my very own daughter…what???).

I set off on a quest to make a healthier peanut butter cup / peanut butter fudge and the results taste amazing if I do say so myself. My son offered to eat all of them (such a kind boy). What’s even more awesome is how quickly these come together.

It’s up to you whether or not you add chocolate. These cups / fudge taste great either way.

INGREDIENTS – Makes 10

Method

If using the chocolate, place 4 grams of chocolate into each of the 10 candy molds (I used THIS one). Microwave in 15 second increments to melt (you have to be REALLY careful not to burn the chocolate in the microwave). Once sufficiently melted, spread the chocolate and place the mold into the freezer.

In a double boiler melt the cacao butter, chocolate, and peanut butter powder stirring constantly with a whisk.

Once melted, remove the molds from the freezer and divide the peanut butter mixture evenly between the 10 candy molds.

Place the candies in the fridge to set-up. Store uneaten candies (if there are any) in the fridge or freezer.

This is my go-to waffle recipe. It has taken me a while to perfect, but I know it’s good when the rest of my family actually likes them and tries to steal bites when I make one for myself. Let’s face it, I like a lot of foods that the general public probably wouldn’t be into…this is a recipe the general public will be into.

I like this recipe as either a HUGE Belgian waffle or pancakes. The only difference between making these into waffles or pancakes will be the batter consistency (aka how much water you add). Waffle batter tends to be thicker and pancake batter thinner (it is basically personal preference).

I like to eat the whole recipe myself, but you can easily split it in half or eat as much as your macros allow. I also like to top my waffle with strawberries, but again that is personal preference.

If you don’t want to use syrup you can add a little stevia to the batter.

Place the pancake mix, coconut flour, and fufu flour into a mixing bowl. Add the egg whites and a little water to start (2-3Tbs). Mix.

The coconut flour will absorb a lot of water, so add water a little at a time until it reaches the right consistency. It seems like the amount of water I use is different every time, so play around with it. You can also add some more egg whites if you have more protein macros to use-up. I have used as little as 4Tbs and as much as 8Tbs with great results.

I first learned about a group called the Recipe Redux through a blog I follow called Jeanette’s Healthy Living. The recipe Redux was founded by registered dietitians and I knew I wanted to take part in it when I read what they are all about…

“As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you. The group was founded “[O]n the belief that healthier eating should always taste delicious. As the Latin term ‘redux’ means to revisit or reinvent, we are reinventing the idea of healthy eating with a taste-first approach. We aim to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover.”.

Once accepted into the group I received my first assignment which was to blog about our ‘Most Memorable Vacation Meal.’ The challenge was to make the meal healthier.

As I thought through the vacations in my life and the wonderful meals I have had, one truly did stand out. It may seem overly simplistic, however this meal was truly a standout to me. Last summer we went on a Disney Cruise on the Disney Dream (click HERE to read my post about it). The crew was so overly accomodating to my vegan diet and to the dietary restrictions my daughter lives with on a daily basis.

Disney owns their very own island called Castaway Cay in the Bahamas and the first day we spent on the island the crew sent my daughter’s and my meals for the day onto the island. When we went to pick-up our lunch at the designated restaurant, both my daughter and I were amazed by what they prepared for us. They provided my daughter (5 years old at the time) with 3 meals to choose from and made me the most gorgeous ENORMOUS fruit platter.

It was HOT HOT HOT that day and the fruit was perfectly ripe and gorgeously displayed. I could not have imagined a more perfect meal. Whole food, bursting with flavor, naturally cooling to the body…the perfect summer meal…a meal I couldn’t even possibly make healthier.

What is your “Most Memorable Vacation Meal” and have you taken the time to re-create it as well as make it healthier?

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"The diet that helps to reduce weight in the short run needs to be the same diet that creates and maintains health in the long run."

~T. Colin Campbell

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The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have.